By Tony Veney
Tony Veney is the sprint, hurdles, and jumps coach at Chapman University. His 48-year career has included coaching positions at Oregon, Portland State, CSU Northridge, and the Sprint Sport Academy in Chengdu, China.
The women’s 100-meter and men’s 110-meter sprint hurdles are two track events that blend a litany of qualities not seen in their non-hurdle sprint counterparts. But whether hurdles are on the track or not, the one element consistent in events is the unavoidable development of raw, unadulterated speed! Too often, coaches build their sprint forces around everyone who can meet well known standards for sprint identification (e.g., 30-meter starts, 30-meter fly runs, multi jump/bounding, as well as various speed-endurance distances), and erroneously relegate those who fall short of these parameters to the hurdle events. The sprint hurdler not only needs to develop the same qualities as the flat sprint, but must also incorporate:
- Hurdle start and acceleration
- Hurdle speed development
- Hurdle speed rhythm
- Hurdle speed rhythm endurance
- Hurdle clearance technique
- Between hurdles run technique
- Run to finish
Hurdle Start and Acceleration
The hurdle start has all the same qualities as in the flat sprint, but only through the first 3 to 4 steps after leaving the blocks. Unlike the flat sprint, during which a 100- or 200-meter sprinter can stay in an uphill-like posture for as long 30 meters (with stride length, stride frequency, ground contact, and airtime changing until transitioning to max velocity), the sprint hurdler must prepare for a hurdle clearance after 13.0 meters (women) and 13.72 meters (men). This distance demands a carefully programmed stride pattern of 8 steps to the first hurdle. This means the hurdler must acquire a more upright sprint posture (after the first 3 to 4 steps) to prepare for the elongated sprint stride over hurdle #1.
To practice, set up a 4×4 stride pattern, with the hurdler running aggressively for 4 steps as if it were a flat 100-meter sprint start. Complete the last 3 to 4 steps before the first hurdle with a slightly more upright posture to allow an aggressive hurdle attack. This is a more effective position for hurdle clearance. Strides 6 to 8 should emphasize an increase in the sprint cadence, which resembles the stride frequency between the hurdles. The next 2 steps enable the hurdler to rise to a more upright position, readying the hurdler to visually pick up the hurdle and steer into the take-off step. Many first hurdle hits are caused by an overly aggressive 8-step approach, trying to be fastest rather than trying to run the fastest rhythmically. Failing to adjust the stride pattern on the hurdle approach is disastrous for the hurdler, as his or her lengthening stride pattern will put the athlete too close to the hurdle, causing a deceleration, or, worse, a collision with the barrier. There has been a trend to use a 7-step approach, which generates more speed to the first hurdle. However, the hurdler or hurdle coach who wishes to transition from an 8-step to 7-step approach must do so carefully, considering the power demands necessary to perfect this technical pattern. To increase power, incorporate specific strength and power training, including standing long jumps of 3, 5, and 10 bounds that can increase acceleration power to reach hurdle #1 in 7 steps. Increasing these jump distances in shorter time frames can either reveal abilities to make the hurdler a candidate for a 7-step approach or reveal weaknesses that should keep the hurdler at an 8-step approach. The athlete’s height alone cannot be the reason to run 7 steps. Being tall is not a prerequisite for moving to the 7-step approach if the athlete cannot generate the necessary strength and elastic power needed to run a step less during his or her hurdle approach.
Hurdle Speed Development
Hurdle speed development includes a similar battery of tests and evaluations the coach should implement when training a 100-meter sprinter: 30-meter acceleration, fast starting block clearance, 30-meter flying sprint, and maximal velocity achievement. Jump testing is also critical, including standing long jump, standing triple jump, and jump for distance with 3, 5, and 10 bounds.
Hurdle Speed Rhythm
Hurdle speed rhythm running is adjusting the sprint hurdler’s natural non-hurdle race stride length to one that links more effectively to the demands of the hurdle event. The stride length for a male sprinter ranges from 2.35 meters to 2.75 meters (2.55m average). The stride length for a female sprinter ranges from 2.15 meters to 2.50 meters (2.33m average). Maximal flat sprinting seeks to produce the longest sprint stride and highest stride frequency possible. With that in mind, for the hurdles, the goal is to achieve the most favorable length and frequency possible within the confines of a set hurdle distance.
Although the distance between hurdles is 9.14 meters and 8.50 meters for men and women, respectively, the hurdle distance is not the same as the hurdle running distance. The 110-meter high hurdle race requires an average take-off distance of 2.1 to 2.2 meters before the hurdle and a touchdown distance of approximately 1.4 meters after the hurdle. The 100-meter hurdle race requires an average take-off distance of 1.9 to 2.0 meters before the hurdle and a touchdown distance of approximately 1.0 meter after the hurdle. This means that those two races require average step lengths of 1.85 meters for men and 1.83 meters for women, when average take-off and touchdowns are subtracted. This requires highly technical rhythmic sprinting, resulting in an average stride length that’s 27% shorter than male and 22% shorter than female flat sprinters. Hurdlers must spend time developing this “feel” for the speed rhythm or may find themselves lengthening their steps to match their non-hurdle sprint step length.
Hurdlers must train visual steering, which teaches them how to stay quick between the hurdles, focusing on the running distance rather than trying to run to the next hurdle. Rather, they must train to run to the next take-off. Training high-level frequency sprinting must be incorporated early and often in the hurdler’s macrocycle. Navigation of the set distances between the hurdles requires a high level of frequency skill exemplified by the comparison between male and female sprint hurdlers of various performance times. For example, these two average hurdlers must navigate through the following hurdle parameters experienced by elite hurdlers (Table 1).
Here’s how these average sprint hurdlers compare to elite sprint hurdlers (Table 2).
As you can see, elite and average hurdlers take the same number of steps. With the race restricted to a set distance between hurdles, stride frequency becomes the quality all hurdlers must master. Mature hurdlers can resist the urge to lengthen their strides and reach for the next hurdle as central nervous system (CNS) fatigue attempts to slow them down, while the average hurdler “falls into the quicksand” as he or she begins to slow down. When faced with growing CNS fatigue, the less seasoned hurdler “opens” his or her stride, believing this technical change will stop the deceleration. On the contrary, the lengthening of the stride by reaching while becoming fatigued causes the hurdler to cast the lower leg in front of his or her hips, landing ahead of the center of mass, which results in “braking” and a further slowing of the speed. However, the unseasoned hurdler doesn’t believe this is the root of the problem, so he or she opens the stride even larger, unaware this is the very thing slowing him or her down. The hurdler then starts to doubt whether he or she is fast enough to run the sprint hurdles (although that ability depends on how quickly he or she can run between hurdles). Imagine driving a car and setting the parking brake every time you accelerate. You’ll start to think your car isn’t very fast. As sprint hurdle coaches, we must stop the athletes from braking themselves. One way to do this is to practice running the hurdles at distances less than the actual race hurdle distance, which can enable the hurdler to improve his or her visual steering prior to the hurdle clearance. This is similar to the repeated approach drills for the long jump, enabling the jumper to feel his or her way to the take-off board.
Hurdle Speed Rhythm Endurance
Hurdle speed rhythm endurance helps the hurdler tolerate or resist the influences speed endurance has on the later stages of the race. Both 110- and 100-meter sprint races follow similar velocity curves compared to the flat 100-meter race. After 7 to 8 seconds of intense sprint hurdling, the hurdler must manage an additional 5 to 7 seconds while attempting to manage the effect of normal sprint deceleration. Hurdle speed rhythm endurance workouts include short- distance reps with short recovery intervals. For example, have the athlete practice the hurdle start with an increased approach distance from 13 to 16 meters (women) and from 13.72 to 16.5 meters (men), which would produce a higher hurdle velocity, making it easier to run at the critical race speed earlier and sustaining it for longer. Try five-stride hurdling with hurdles set at 10 to 12 meters apart. The last stride before the hurdle becomes significantly faster, while the support time of the final stride is reduced. This increases average speed and frequency by 4 and 7%, respectively. Another drill is to hurdle over 12 barriers using a reduced hurdle spacing for hurdles 6 to 9 (7.5 meters for women and 8.5 meters for men) so the hurdler can adapt to the change in frequency.
The purpose of short rhythm or rhythm endurance runs are to get the hurdler to accelerate over the last 4 to 5 clearances. Running hurdles that are lower and closer by 10% to 20% forces the hurdler to perform movements that closely mimic the speed and technical competency of the race. This can seldom be accomplished when the athlete runs at race hurdle height and spacing in a training setting. Running low and close to the hurdles is less exhausting and more closely mimics how the athlete should “feel” (even when fatigued) and how to manage the race. On race day, any concessions made during training by running at a lower hurdle height and closer to the hurdles will be made up for by having competition to race against and the excitement and anticipation that accompanies a race. Although training with race hurdle height and distance is also important, changing these variables will help the athlete feel the difference between where he or she is and where he or she wants to be.
When running out to 12 (or more) shortened-distance hurdles, the athlete is learning proper hurdle mechanics and race management while fatigued. By reducing the running distance by 3 to 5 inches per hurdle, the athlete can run 12 or more hurdles and is forced to run at a high level of technical competency over the last 4 hurdles. This kind of endurance hurdling will keep the hurdler from starting to bound and lengthening his or her stride. Some examples of rhythm endurance workouts are:
- 2-4 x 12 hurdles (gun started), low and close, with 10-15 minutes recovery
- 2-4 x 12 hurdles, pulling the 6th and 9th hurdles out, boosting their speed over the remaining hurdles
- 2-4 x 12 hurdles, with hurdles 1-5-9 at 20 inches and the rest at 30 inches. The first hurdle sends the hurdler flying to the second hurdle with a big boost, and a lower 5th and 9th hurdle gives the hurdler another boost so he or she can feel the continuance of race speed and technical quality while tiring.
- 5 hurdles at 30 inches and 8.2 meters apart from a 3-point start (or block start). After the 5th hurdle, the athlete runs to the finish line (and practices leaning at the finish), and after one minute (or more time, if needed), he or she repeats the sprint running in the opposite direction with the hurdles at 30 inches (or lower) and 8 meters apart.
Hurdle Clearance
Once the athlete has mastered sprinting into the hurdle, proper take-off and clearance mechanics are next to master. The take-off is similar to a long jump take-off, enlisting a close-to-the-hips pull of the take-off leg back and under the center of mass in a cut-like step. In conjunction with the cut step is an opposite backward arm swing that enables the hurdler to extend the opposite arm, as if to reach for a doorknob. The lead knee should rise as high as possible, keeping the take-off foot on the ground as long as possible. This coordination creates an elongated sprint stride. As soon as the hurdler sees the lead hand, the hurdler must continue to run off and away from the hurdle. Letting the arms float causes the arm action to slow, resulting in a poor touchdown, causing a loss of hurdle velocity. Many hurdlers use a cross-arm technique, but the cross-body lead arm is often followed by a sweeping of the lead arm, twisting the upper body and losing hurdle velocity. If the hurdler must use a cross-arm technique, the continued running motion must be triggered by the trail elbow (swinging the arm back instead of around the body using the hand as the focus of the trail action). Since the women’s hurdles are considerably lower, a fast lead-leg and trail-leg is needed for a fast clearance. This is why lower and closer hurdle runs are critical to train the hurdler to feel how fast the hurdles will be approaching. Because men have a higher hurdle, which requires an “up-over-down” clearance, the arm action takes a little longer.
Between Hurdles Run Technique
Because the hurdler’s stride is significantly shorter than his or her optimal sprint stride, a stride that resembles a shuffle is needed between hurdles. Maximal running mechanics execute a “stepping over the opposite knee” with the recovery leg. But because the hurdler must negotiate a set distance, a lower, more hamstring-dominant running technique is necessary. This is why training sessions should incorporate lower and closer height and spacing, so the hurdler can acquire high-level steering between the barriers.
Run to Finish
Since automatic timing can separate athletes by milliseconds, neglecting technique and training that focuses on running from the final hurdle to the finish is a critical hurdle mistake. When the hurdler touches down off the tenth hurdle, he or she must transition from the shuffle-type stride used between hurdles to an aggressive sprint stride that more closely resembles a normal sprint stride. From the 10th hurdle touchdown, the athlete takes a “hard 5” strides, with the fifth step pushing through the finish line. Workouts should incorporate running off of every set of hurdles with a “hard 5” finish. Regardless of how many hurdles used in training, include a finish line for the hurdlers to run a “hard 5” so it becomes automatic.
